Boron is an important trace mineral, supporting bone health and brain function. Supplementing boron through daily food helps enhance the benefits of vitamin D, calcium and other essential nutrients, contributing to preventing arthritis and reducing the risk of osteoporosis.
Plum juice
Plum juice is rich in boron, with 1 cup providing 1.43 mg. It also contains fiber, potassium, phosphorus and calcium. Research shows that menopausal women eating 3 ounces of prunes per day for one year significantly improve bone mineral density.
Avocados
Half a cup of diced raw butter provides 1.07 mg of boron, along with healthy fats, folate, vitamin K and copper. Butter helps maintain cardiovascular health, enhance boron absorption and support overall health.
Raisins and grape juice
Raisins contain 0.95 mg of boron in a small handful (42 g) along with fiber, potassium and calcium. Natural grape juice provides 0.76 mg of boron, rich in antioxidants and polyphenols, good for bones and cardiovascular health.
Peach and apple
Medium-sized peaches provide 0.80 mg of boron, along with vitamins A and C. Medium-sized apples provide 0.66 mg of boron, rich in fiber and antioxidants. Both fruits are easy to add to daily meals or smoothies.
Pears, peanuts, beans and peanut butter
Pears contain 0.50 mg of boron per fruit, rich in fiber, vitamin C, copper and polyphenols. Peanuts (0.48 mg/ounce) and beans (0.48 mg/half cup) provide boron along with plant protein, healthy fats and minerals. Peanut butter provides 0.46 mg of boron along with unsaturated fats and potassium.
How much boron should be added
According to the World Health Organization (WHO), consuming 1–13 mg of boron per day is considered safe. Boron does not interact adversely with common medications, so you can rest assured to supplement it through food.
By choosing boron-rich foods such as plums, avocados, raisins, peaches, apples, pears and beans, you can maintain long-term bone and joint health and improve brain function.
Incorporating boron-rich foods into your daily diet helps maintain strong bones, supports nerve function and enhances overall health. Regularly eating a variety of fruits, nuts and beans is a simple way to get the necessary amount of boron.
